GOALS + GUIDANCE: Complete the back squats at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight, and in notes record your f)
10 x on the 2 minute
8 Toes to Bar
4/4 DB Hang Clean + Jerk
8 Box Jumps
MCx: 50/35, 24/20
MAx: knee or pike up, 35/20, step 24″
MVx: v-up or leg lift, 25/15, step 20″
GOALS + GUIDANCE: Complete the toes to bar, db hang clean and jerks (four on one side, then […]
08.11-08.17.2025
“Partner Row Intervals”
AMRAP 40
Max Meters
2:00on/2:00off
*alternate with your partner
GOALS + GUIDANCE: Partner 1 will target 500/400+ meters during their two minute interval, while partner 2 rests. When partner 1’s time is up, partner 2 will row (without resetting the rower) and partner one will rest. Record total […]
AMRAP 20
10 Strict Pull Ups
20 Pistols
300 Meter Run
MAx: less pull ups or banded, modified pistol (to a bench or ball)
MVx: 15 ring rows, 20 lunges or step downs, 200m
GOALS + GUIDANCE: AMRAPs are an opportunity to try something new, use heavier weights, or move […]